Does Atkins’s diet work?

In this article, we are going to discuss and answer the question “Does Atkins’s diet work?”. I will discuss the phases of the Atkins diet, and the food that is not allowed in the initial phases of the Atkins diet. In addition to that, I will include the drawbacks of following the Atkins diet.

Does Atkins’s diet work?

Yes, the Atkins diet works, but it comes with some risks. 

The Atkins diet is a weight loss plan intended, it uses a net carbs system. The diet focuses on high protein and fat and is low in carbs. The diet includes long-term weight loss and lifestyle changes. 

Phases of the Atkins diet 

The diet has four phases. The first phase is the induction phase, in this phase, all carbs are prohibited and limited to only 20 grams per day. 15 grams out of the 20 grams of carbs allowed comes only from plant-based sources. 

Such sources include low-carb vegetables that are not starchy such as broccoli, celery, green beans, and peppers. This phase lasts for two weeks. The first phase focuses on a high-protein diet. 

All foods rich in protein are included in this phase from chicken, to fish, eggs, meat, and cheese. Carbs are the main source of energy for the body, but during this phase the lack of carbs makes the body use the stored form of glucose, glycogen as energy. 

The second phase includes the balancing phase. In this phase carbs limitation is the same amount. The new thing is the introduction of more nutritious food into your diet. Some of these include nuts, berries, and so on. 

This phase interval which you stay in depends on the weight you lose. Losing under 5 kg means you are ready for your next phase.

The third phase is the pre-maintenance phase. In this phase, more food is introduced to your diet like fruits and vegetables that are high in carbs. 10 grams of carbs are added daily, and this number doubles weekly. However, if an increase in weight is noticed, further restrictions are required.

The last phase is lifetime maintenance. This phase is when the desired weight is reached. In this phase, you know what type of food, quality, and quantity helped you reach that weight and you stick to it and adapted it as a lifestyle.

The diet does provide weight loss results. This is an expected result when carbs are cut down from the majority of your diet. It is good to cut down sugar from your diet due to its effects. 

Carbs in the diet carry a lot of calories, thus by limiting them, you will be reduced so much of your daily intake. The diet also provides protein that supports healthy muscles and prevents their loss. 

What are some foods that are not allowed on the Atkins diet during the early phases?

High carbs are not allowed during the early stages of the Atkin diet. This is due to the restrictions in the carbs at these phases. The food includes sweetened beverages, juices, chocolate, baked goods, bread, sugar, potatoes, chocolate, peas, grains, nuts, fruits, starchy food, and alcohol.

What are some disadvantages of the Atkins diet?

The Atkins diet is not considered a healthy diet. It eliminates a major food group that is carbs. This food group is a major source of energy for the body. 

Starchy food like potatoes is rich in healthy nutrients. It contains potassium, fiber, iron, vitamin, and vitamin C. Excluding these nutrients would lead to the reduction of the intake of these important vitamins and minerals.

Cutting back carbs leads to headaches, dizziness, weakness, and fatigue. Since the diet is lacking in fiber it will lead to constipation. It eliminates the fruit food group.

Consuming a large amount of fatty meat would include a lot of saturated fat which will only do more harm to your heart health since saturated fat should be limited to less than 10% per day. It should be limited to protect your heart health. 

Conclusion

In this article, we discussed and answered the question “Does Atkins’s diet work?”.  I discussed the phases of the Atkins diet and the food that is not allowed in the initial phases of the Atkins diet. In addition to that, I included the drawbacks of following the Atkins diet.

References 

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/atkins-diet/art-20048485

How Does a Low Carb Diet Work | Atkins

The Atkins Diet – What Is It And Does It Work – Health Plugged

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